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Breakfast is the most important meal of the day, so it’s important you choose the foods that will fuel you until your morning snack or lunchtime rolls around. While it’s easy to roll out of bed, and grab a coffee and bagel on your way into work, that’s a big breakfast don’t. Avoid these other breakfast don’ts to stay full, healthy and happy all day long.

Don’t Skip It

Whether you think you have time or not, breakfast is necessary to start your day. Even if you can only grab a piece of fruit on your way out the door, your body needs food to break the fast and jumpstart your metabolism.

Do: Grab an orange or banana with peanut butter if you’re in a rush. Or, bring breakfast to work and make it there. Most offices have microwaves and toasters. If your workplace doesn’t, bring cold breakfast or make it at home and eat it at the office.

Don’t Rely Solely on Cereal, Toast and Other Carbs

While both of toast and cereal can be part of a balanced breakfast, they shouldn’t be your first and only option. Not only are they both carb heavy, but most cereals and name brand breads are full of sugar, sodium and preservatives that aren’t good for your body.

Do: Look at the ingredients and choose your brands wisely. The brand Ezekiel offers all sprouted, minimally-processed products that are perfect for breakfast. Once you’ve chosen the right stuff, add fruit, an egg or veggies to the mix.

Don’t Get Your Caffeine Fix From Starbucks

That is, unless you only purchase a black coffee or green tea. Many of their coffees are filled with sugar, fat and topped with whipped crème. All of these ingredients provide no benefits to a meal that is necessary for starting your day on the right foot.

Do: Instead of trying to win that battle in line at the Starbucks down the street, make coffee at home before you leave. No time? Purchase a coffee maker with a timer so you can set it to brew right before you get up. This feature is common on most modern coffee makers and will help you get up and out in the morning without the extra sugar and fat.

Don’t Forget the Important Nutrients

There are certain nutrients that are critical to a healthy breakfast. While you should avoid too many carbs and fat, a little of both, along with protein and fiber make for a complete morning meal.

Do: Plan your meals in advance so you can be sure you reap all the benefits. Some combinations to try include: Eggs and spinach on toast, oatmeal with berries and milk, or quinoa with carrots and eggs.

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